Row 2x1000m @ 9
Work: Rest 1:1 or alternate with partner.
TIMECAP: 20:00, GEAR: 3
For athletes who will row slower than a 2:30/500m pace, scale distance to 750m.
As Far As Possible in 9 Minutes:
Goal is for athlete to keep moving, not get stuck on one movement for too long. As such, scale rep scheme at coach’s discretion to 4-8-12-16…etc, 3-6-9-12…etc, 2-4-6-8…etc, or 1-2-3-4…etc.
Toes-to-Bar: Scale movement to straight hanging leg raise as high as possible, OR a toes-to-kettlebell variation appropriate to the athlete’s level of proficiency (https://www.youtube.com/watch?v=d5yQMplTevU)
1) Push Press 3×5, use 75% of 10RM
If athlete was not present for 10RM, they may perform that here instead. No down sets!
2) Power Clean 5×3
Add 5-15lbs to top weight from two weeks ago. If athlete was not present for that workout, they may perform that here instead.